Diabetes and Exercise – What you Must Know

This post was contributed by Heather Johnson, who writes on the subject of what is a radiographer. She invites your feedback at heatherjohnson2323 at gmail dot com.

A regular exercise routine is important, more so if you’re a diabetic and have trouble keeping your blood sugar at normal levels. But because of the nature of this condition, there are certain precautions that you must take when you embark on a fitness program.

• Before you start, always consult your physician to check what kind of activity is suited to your body type and condition.
• Wear comfortable clothes and shoes that fit well. A diabetic’s foot is prone to sores if you don’t maintain proper hygiene. Always wear socks and keep a constant lookout for blisters.
• Wait an hour or two after a meal to work out.
• Mornings are the best time for diabetics to exercise since their insulin activity levels are low then. Exercise at the same time everyday.
• Warm up and cool down before and after you exercise by stretching your hands and legs.
• Eat a meal before you exercise, especially if you use insulin.
• Make sure you are not affected by hypoglycemia (low blood sugar below 70 mg) or hyperglycemia (high blood sugar above 180 mg). Check your sugar levels before and after your routine and in between too if you go over 30 minutes.
• Eating complex carbs like legumes and whole wheat cereals helps if your sugar levels are on the lower side.
• Keep a bottle of water and some soft candy at hand when you exercise for that quick sugar fix.
• Eat a meal that’s filling after your exercise routine to prevent the onset of hypoglycemia.
• Do not consume alcohol around the time you exercise as this may lead to lowering your blood sugar to dangerous levels.
• Drink water at regular intervals while exercising.
• Walking, cycling and swimming are ideal exercises for diabetics because they are sedate, low risk and low impact.
• Start out slowly and gradually increase your pace and time as the weeks go on. Don’t go all out on day one itself and risk injury to yourself.
• If you’re a severe diabetic and prone to collapses, wear some form of identification that will allow people at hand to provide first aid and get you medical help in case of any emergency. Exercise with someone if you don’t feel comfortable alone.
• Don’t go in to a steam bath or a sauna soon after you exercise.
• Stop at once if you’re severely short of breath, sweat more than normal, feel a tingling sensation in your legs or feel faint, and seek medical attention at once.